MINDFUL EATING: March Nutritional Handout

March is Nutrition Month, and this year’s topic revolves around mindful eating. The theme of More than Food: How you eat is important too focuses on our eating habits and behaviours, rather than simply the food choices we make. Although selecting healthy foods plays an significant role in any diet; how, when, where and why we eat and drink is just as important.

As introduced last year with the release of the new Canada’s Food Guide, the goal for each meal is to consume a balanced plate, filled with protein, whole grains and fruits and vegetables. However, don’t forget to consider your eating habits when analyzing your food and nutrition. Remember to:

· Eat mindfully

  •  Don’t be afraid to take your time when eating to allow yourself to fully appreciate your food. Live in the moment and focus on the flavour, texture, smell and taste to enhance your food experiences.

· Eat with others

  • Eating your food with your friends and family promotes a social environment and enhances your meals.

· Enjoy your food

  • Food is about way more than the physical items themselves. Make your cultural food items and enjoy your food traditions to get the most out of your eating experiences.

· Cook more often

  • Cooking your own meals allows you to be in full control. Although it may be tempting to grab a fast burger or fries, aim to cook from home most frequently. This lets you be more mindful of the foods you consume and allows for the selection of healthier food options. Cooking for yourself is also cheaper than eating out!

For more information, visit Canada’s Food Guide: https://food-guide.canada.ca/en/ and www.nutritionmonth2020.ca

Super Easy Chicken Parmesan


½ cup tomato sauce or bottled tomato passata

¾ cups dry Italian breadcrumbs

1 lb boneless, skinless chicken breasts (about 2)

2 tbsp margarine or butter, divided

1 clove garlic, minced

2 tbsp all-purpose flour

1 cup milk

½ cup mozzarella cheese, shredded

½ cup parmesan cheese

2 tbsp chopped fresh basil (optional)

4 small whole grain buns (optional)


1. Preheat oven to 400°F. Spread pasta sauce/passata over base of a 9 x 13-inch casserole dish.

2. Place breadcrumbs on a plate. Horizontally slice chicken breasts in half to form 4 cutlets. Press both sides of each cutlet into breadcrumbs to coat. Set aside. Melt 1 tbsp (15 mL) margarine or butter in a large non-stick frying pan. Add chicken, cooking until golden brown on each side for 2 to 4 min (chicken will not be cooked through). Place in casserole dish.

3. Wipe pan clean. Melt remaining 1 tbsp (15 mL) butter in the clean pan. Add garlic; cook for 1 min. Whisk in flour, then milk until blended. Bring to a boil, whisking until bubbly and thickened, about 2 to 3 min. Remove from heat and stir in cheese. Drizzle cheese sauce over chicken. Sprinkle with Parmesan. Bake for 15 min.

4. Sprinkle with basil, if desired. Serve as is, or place chicken and some sauce in buns.

Adapted from: www.nutritionmonth2020.ca

Peach, Strawberry and Nut Muesli


1 ½ cups whole or steel cut oats

1 ½ cups plain yogurt

½ cup milk

¼ cup syrup (maple or table)

¼ cup wheat germ

1 tsp vanilla extract


2 peaches, sliced (fresh, frozen or canned)

8 to 10 strawberries (fresh or frozen)

1/3 cup nuts (almonds, peanuts, walnuts, pecans)

1/3 cup seeds (pumpkin, chia, sunflower) – optional


1. In a bowl, mix the oats, yogurt and milk together before covering and refrigerating overnight.

2. In the morning, add the maple syrup, wheat germ and vanilla extract to the oat mixture and stir to combine.

3. Garnish with peaches, strawberries, pumpkin seeds, almonds and some rolled oats.

Adapted from: www.nutritionmonth2020.ca

Hearty Meat Soup


1 pound ground meat (beef, pork, chicken)

4 cups water

1 can (14-1/2 ounces) diced tomatoes, undrained

3 medium carrots, sliced

2 medium potatoes, peeled and cubed

1 medium onion, chopped

1/2 cup chopped celery

4 teaspoons beef bouillon granules

1 ½ teaspoons salt

¼ teaspoon pepper

¼ teaspoon dried oregano

1 cup cut fresh or frozen green beans


1. In a large saucepan, brown meat; drain. Add the next 10 ingredients; bring to a boil.

2. Reduce heat; cover and simmer for 15 minutes or until potatoes and carrots are tender. Add green beans. Cover and simmer 15 minutes longer or until the beans are tender.

Adapted from: https://www.tasteofhome.com/recipes/contest-winning-hearty-hamburger-soup/

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